Description
This practice involves incorporating lemon balm, an herb known for its calming effects, into your daily routine. Whether consumed as a tea, supplement, or essential oil, lemon balm offers a wealth of health benefits, particularly in the areas of mood regulation and sleep enhancement.
Time Commitment
Few minutes
Suggested Frequency
Daily
Time of Day
Any time of day. However, given its calming effects, taking it in the evening may help promote restful sleep.
How to Do It
Lemon balm can be consumed in several ways. You can brew a cup of lemon balm tea, take a supplement as recommended by a health care professional, or diffuse lemon balm essential oil for aromatherapy. Always follow the manufacturer's or health care provider's instructions for dosage and preparation.
Required Equipment
The equipment you need depends on how you want to consume lemon balm. This may include a teapot for brewing tea, a diffuser for essential oils, or simply the lemon balm supplement itself.
Benefits
- Promotes a calm and relaxed mood, helping to reduce stress and anxiety.
- Improves sleep quality due to its mild sedative properties.
- Provides neuroprotective effects and may support cognitive function.
- Contains antioxidants, which contribute to overall health.
Why it works
Lemon balm contains a variety of compounds, including rosmarinic acid and terpenes, which have calming, anti-inflammatory, and antioxidant properties. This contributes to its wide range of health benefits, from mood regulation to sleep improvement.
Possible Side Effects
While generally safe for most people, some individuals may experience mild side effects such as nausea, vomiting, abdominal pain, or dizziness. Always consult a healthcare provider before starting any new supplement regimen.
Tips
- For a calming tea, try combining lemon balm with other calming herbs such as chamomile or lavender.
- Always start with a low dose to see how your body responds, and adjust the dosage as needed.
- If using lemon balm for sleep, consider taking it 1-2 hours before bedtime.
- If you experience any adverse effects, stop taking the supplement and consult your healthcare provider.
Supporting Studies and Articles
- "Melissa officinalis L: A review study with an antioxidant perspective" - Miraj, S., & Kiani, S. (2017)
- "Effects of chronic consumption of Melissa officinalis L. on anxiety-like behavior and biochemical parameters in rats" - Rabiei, Z. et al. (2018)
